Zhan Zhuang

Chi Kung (pronounced 'chee-gung') is an ancient Chinese exercise
system combining meditation and slow, gentle movements to
promote health and relaxation. Standing like a tree (Zhan Zhuang
pronounced Jan Jong or Jam Jong) is a series of standing positions unique to Chi Kung.
It is an opportunity to pay careful attention to the tensions in your body and your nervous system. There are nine basic positions of which at the moment I am doing the second one (holding the ball).

Here is a quick rundown on the first and second positions.

Position One (Wu Chi):

Stand in a relaxed position with your feet shoulder width apart and feet pointing straight ahead. You should feel stable and centered.
Let your arms hang loosely at your sides and relax your shoulders as well.
Slightly bend your knees, tuck your pelvis under but don’t stick your belly out.
Keep your back straight and lengthened.
You should keep your eyes open and looking forward.
Breathe deeply with a focus on the exhalation. Do not hold tension in any part of the body. If you have tension it will not take long for you to find it. Try to relax it as much as possible.

Position Two:

Bend your knees slightly more than the first position.
Hold your arms in a circle in front of you. Imagine you a holding a large ball in front of you.
If your shoulders get tired you can lower the arms.
Keep your fingers spread.








Start by doing position one for five minutes a day and build up to ten and then introduce the second position. Start off in the first position and then raise the arms. When you finish relax in the first position and then shake your arms and legs.

When I first started it was hard for me to do five minutes but yesterday I did fifteen for the first time. My friend that introduced it to me told me there a people who stand for six hours straight!
It is a very challenging but keep at it and you will see many benefits from doing it.


For more information on Chi Kung visit: http://www.chi-kung.org/chikung-e/sifu.htm
I have a couple of his excellent books.